CrossFit Belleville – WOD

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WarmUp

1min

PVC Around the world

Active Spiderman

2 min AMRAP (for Quality)

3 Push Ups

5 Situps

7 PVC OHS

Barbell Warm up -(Snatch) (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts
Accumulate

30 Banded Pull aparts

30 OH Banded pull aparts

Weightlifting

Overhead Squat (Build to a heavy 5)

*15min

Metcon

AETOS (AMRAP – Reps)

0:00 – 7:00 – 1000m Row, Max Clean and Jerks (185/125)

7:00– 9:00 Rest

9:00 – 14:00 – 750m Row, Max Power Snatch (135/95)

14:00- 16:00 – Rest

16:00 – 19:00– 500m Row, Max Thrusters (115/85)

L3: (155/105)(115/85)(95/65)

L2: (135/95) (105/75)(75/55)

L1: (115/85)(95/65) (55/45)

*score is accumulated reps

Extra Credit

4 x 12 V-Ups